Does anyone have a quick and easy recipe for chicken on the South Beach Diet?

I'm looking for something I can make in 30 minutes.Does anyone have a quick and easy recipe for chicken on the South Beach Diet?
Balsamic Chicken





Try this age-old South Beach Diet鈩?chicken recipe, passed down through generations of home-style cooks-and non-cooks alike! A terrifically simple recipe to prepare, the baked chicken is flavored with a full-bodied, sweet balsamic vinegar recipe originating in Italy. Our version of this classic balsamic chicken is actually a baked chicken recipe, and different because it uses chicken breast (which cooks faster than chicken on the bone) and is baked for a short time in a hot oven, sealing in flavors. The chicken is marinated in a fresh rosemary and garlic recipe, with aromatics and herbs commonly used with pork and lamb - but equally fantastic with chicken. This South Beach Diet鈩?balsamic chicken recipe is the perfect dinner for you and your family.





Serves 2





Ingredients


2 boneless, skinless chicken breast halves


1/2 teaspoon fresh rosemary leaves, minced


2/3 clove garlic, minced


1/4 teaspoon freshly ground black pepper


1/4 teaspoon salt


2/3 tablespoons extra-virgin olive oil


1-2 tablespoons white wine (optional)


1 1/3 tablespoons balsamic vinegar








Instructions


Rinse the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a small bowl and mix well. Place the chicken in a large bowl. Drizzle with the oil, and rub with the spice mixture. Cover and refrigerate overnight. Preheat the oven to 450掳F. Spray a heavy roasting pan or iron skillet with cooking spray. Place the chicken in the pan and bake for 10 minutes. Turn the chicken over. If the drippings begin to stick to the pan, stir in 3-4 tablespoons water or white wine (if using).





Bake about 10 minutes or until a thermometer inserted in the thickest portion registers 160掳F and the juices run clear. If the pan is dry, stir in another 1-2 tablespoons of water or white wine to loosen the drippings. Drizzle the vinegar over the chicken in the pan.





Transfer the chicken to plates. Stir the liquid in the pan and drizzle over the chicken.





Nutritional Information:


183 calories


6 total fat (1 g sat)


65 mg cholesterol


4 g carbohydrate


26 g protein


0 g fiber


270 mg sodium








Herb-Marinated Chicken





This herb marinated South Beach Diet鈩?chicken recipe is absolutely delicious-also a great fresh basil recipe for summertime-combining chicken breasts with fresh herbs, wine, olive oil and garlic. The fresh herb recipe includes crisp basil and garlic and is simply prepared: marinated then broiled to seal in all the natural juices and prevent the chicken breast from drying out. One bite of this tasty chicken and garlic recipe and you'll be hooked. Try it tonight; it's an easy, broiled chicken recipe you'll want to make it again and again.





Serves 2





Ingredients


2 boneless, skinless chicken breast halves


1/2 oz. white wine


2/3 tablespoon extra-virgin olive or canola oil


1/3 tablespoon white vinegar


2/3 teaspoon dried crushed basil


1/3 teaspoon dried crushed oregano or tarragon


dash onion powder


2/3 cloves garlic, minced





Instructions


Set a heavy zip-top food-storage bag in a large mixing bowl and place the chicken in the bag. Add the wine, oil, vinegar, basil, oregano or tarragon, onion powder, and garlic. Close the bag and turn it to coat the chicken well. Marinate for 5-24 hours in the refrigerator, turning occasionally.





Drain the chicken, reserving the marinade. Place the chicken on an unheated rack in a broiler pan. Brush with the marinade. Broil 4';-5'; from the heat for about 20 minutes or until lightly browned, brushing often with the marinade. Turn the chicken and broil for 5-15 minutes more, until the chicken is tender and no longer pink.





Nutritional Information:


185 calories


6 total fat (1 g sat)


66 mg cholesterol


1 g carbohydrate


26 g protein


0 g fiber


75 mg sodiumDoes anyone have a quick and easy recipe for chicken on the South Beach Diet?
strip the skin off of a chicken breast (to make the driest meat on the bird also completely tasteless).


add some spices, but not salt (to make it taste even more like cardboard)


do NOT add any cooking oil of any kind


bake or boil (to complete the eradication of any semblence of flavor in it)


There you have it, all protein and no carbs.


yum!
South Beach Chicken Skillet


30 min 10 min prep


2 boneless skinless chicken breasts, cut into 1 inch chunks


2 teaspoons olive oil


1 clove garlic, minced


2 small onions, peeled and cut into eigths


1 green bell pepper, deseeded and cut into 1 to 1 1/2 inch chunks


1 orange bell pepper, deseeded and cut into 1 to 1 1/2 inch chunks


1 yellow bell pepper, deseeded and cut into 1 to 1 1/2 inch chunks


1 teaspoon paprika


1 teaspoon chili powder


1 teaspoon garlic powder


1 pinch cayenne pepper, to taste


salt and pepper, to taste


Brush the entire bottom of a large nonstick skillet with the olive oil using a pastry brush.


Cook the garlic for about a minute over a medium heat then add the chicken, stirring as required to cook all the sides of the chunks.


Sprinkle the paprika, chili powder, garlic powder, and cayenne pepper over the chicken and stir to evenly coat.


Add the onion and cook for a minute or two before adding all the peppers.


Cook stirring occasionally until the peppers are tender and the chicken is done.


Add salt and pepper to taste and stir well to mix.








Broccoli Chicken Dijon (south Beach Diet)


30 min 15 min prep


1/2 cup reduced-sodium chicken broth


1 tablespoon light soy sauce


4 cups broccoli florets


1 garlic clove, minced


1 tablespoon olive oil


1 lb boneless skinless chicken breasts, cut into thin strips


2 tablespoons Dijon mustard


Mix chicken broth and soy sauce; set aside.


Cook and stir broccoli and garlic in hot oil in large skillet on medium-high heat until crisp-tender.


Remove from skillet; cover to keep warm.


Add chicken to skillet; cook and stir 3 to 4 minutes or until cooked through.


Add broth mixture; mix well.


Bring to boil.


Reduce heat to medium-low.


Stir in mustard until well blended.


Return broccoli mixture to skillet; mix lightly.


Cook until heated through, stirring occasionally.








South Beach Balsamic Chicken


25 min 10 min prep


6 boneless skinless chicken breast halves


1 1/2 teaspoons fresh rosemary, minced or 1/2 teaspoon dried rosemary


2 garlic cloves, minced


1/2 teaspoon fresh ground black pepper


1/2 teaspoon salt


2 tablespoons extra-virgin olive oil


4-6 tablespoons white wine (optional)


1/4 cup balsamic vinegar


Rinse the chicken and pat dry. Combine the rosemary, garlic, pepper, and salt in a small bowl and mix well. Place chicken in a large bowl. Drizzle with the oil, and rub with the spice mixture. Cover and refrigerate overnight.


Preheat oven to 450. Spray a heavy roasting pan or iron skillet with cooking spray. Place chicken in pan and bake for 10 minute Turn chicken over. If drippings begin to stick to the pan, stir in 3-4 Tbs water or wine if using.


Bake about 10 min til thermometer registers 160 and juices run clear. If the pan is dry, stir in another 1-2 Tbs of water or wine to loosen the drippings. Drizzle the vinegar over the chicken in the pan.


Transfer the chicken to plates. Stir the liquid in the pan and drizzle over the chicken.